Broccoli pesto fish parcels

Written by Guest post on Wednesday, 15 December 2021.
Tagged: fish, healthy cooking, healthy eating, nutrition, vegetables

  • Ready In: 32 minutes
  • Prep Time: 20 minutes
  • Cooking Time: 12 minutes
  • Serves: 4
Broccoli pesto fish parcels

Here is a quick, easy and delicious way to cook fish using the foil-enclosure method. And it has hidden vegetables – both in the pesto and the fish parcels!


  • 1 small head broccoli, florets roughly chopped, stems removed
  • 3 tablespoons olive oil
  • 1 lemon, juiced
  • 1/3 cup pine nuts
  • 1/2 teaspoon salt, or less to taste
  • 2 handfuls (200 g) green beans
  • 50 g sugar snap peas
  • 4 white fish fillets (about 500 g) such as bream or hoki
  • 2 cups steamed vegetables, such as carrots, zucchini or fennel

Nutrition per serve

2100 kJ (500 Cal), 29 g protein, 33 g fat (including 5 g saturated fat), 21 g carbohydrate (including 8 g sugars), 8 g fibre, 640 mg sodium.

Read our nutrition rating system.


  1. Preheat the oven to 180°
  2. Combine all the pesto ingredients in a food processor and blitz into a rough paste.
  3. On a baking tray, place a sheet of aluminium foil and layer a sheet of baking paper over.
  4. Place beans and peas on the baking paper then top with a fish fillet and one-quarter of the broccoli pesto.
  5. Fold baking paper and foil, enclosing the fish and sealing the edges.
  6. Place the baking tray in the oven for 10–12 minutes.
  7. Remove from oven. Open the sealed pouch and serve the fish over the steamed vegetables.


  •  Instead of the green beans, substitute 200 g just-cooked potato halves.


Recipe created and photographed by Helena Dowdall. You’ll find more of Helena’s work at her website.